brittj

nutritionista:

The formula for breakfast

Recently, I was asked what makes the perfect breakfast. Specifically, my friend Taylor wants to know the formula for the “perfect breakfast” that doesn’t involve cereal.

Alright, Taylor, here’s the formula you’re searching for:

Lean Protein + Fiber (Whole Grain/Fruit) = Optimal Breakfast 

Most people should shoot for between 300-500 calories, and never less than 300. The protein takes longer to digest, so it keeps you full, while the carbs give you energy to start your day. Looking for some suggestions for how to complete the equation? See below.

A LA CARTE:

• lean protein:
  • Greek yogurt
  • eggs/egg whites
  • lean breakfast sausage or bacon — turkey bacon is great, or try fake meat, which is usually leaner. Morningstar Farms makes some great options.
  • low-fat cottage cheese
  • nuts (almonds and walnuts work well)
  • nut butters
  • beans
• fiber (note that whole grains often contain protein, too):
  • whole wheat English muffin
  • whole wheat toast
  • oatmeal/cereal
  • fruit
  • vegetables

MEALS (most contain around 300 calories depending on serving sizes):

• Greek yogurt, nuts, fruit (berries work well), sprinkling of high fiber cereal (these ingredients can also be blended into a smoothie)
• whole wheat English muffin topped with one fried egg (and a tomato if you like), piece of fruit
• piece of whole wheat toast topped with 1 tbsp. of peanut butter and a banana
• 2-3 eggs or egg whites with any veggies you want, a sprinkle of cheese, and a piece of whole wheat toast or fruit
• 2 eggs with 1 piece of turkey bacon and a piece of whole wheat toast or fruit
• cottage cheese with fruit and a piece of whole wheat toast
• protein shake and a piece of fruit (or blend the fruit in)
• breakfast burrito with egg white, black beans, and diced tomatoes on a whole wheat tortilla

Any other breakfast ideas that incorporate lean protein and whole grains or fruit? Send ‘em here, please and thank you.